I think he just meant that a PLer should focus on the three lifts, and not on the bicep curls. But obviously he will develop an excellent overall strength and therefore training for PLing should increase his bicep curling ability…
PPK,
Don’t wait for your partner to get himself together before you compete…training relationships like that set you both back when one of you is either unable or unwilling to train hard. I recommend you pick a routine…5x5, 3x3, westside, coan, etc…and just do it! Train hard, find a meet on “powerlifting watch” online give yourself at least 3 months to train for the meet and just do it! Simple!
As a strength athlete everyday your not training or working towards a goal is a wasted day.
Well, here’s the program that I am currently. I made it up myself… It’s pretty much 50-50 between effort (for strength) and repetition (for hypertrophy). My main goal at the moment is to get up to 160 lbs, and I’d also like to bring my squat up a bit in the upcoming weeks. I know tht program is not the best for getting my strength up, but I decided to opt for more volume to give myself a break from the ME lifts I’ve been doing since september.
The 6x3 days in this one will be more dynamic than ME, and I’ll use weights at maybe 50-60% of my 1RM most of the time. Not saying I won’t do the occasional ego boosting ME lift, but overall I’ll keep it relatively light.
4-day split, 4 times per week
Day 1
Legs/Back
Front squats 4x6
Podium snatch grip deadlifts 4x12
Weighted chin-ups 6x3
Rear delt raises 4x6
Day 2
Chest/Shoulders
Bench press 4x12
Standing military press 4x12
Skull crushers 6x3
External rotator work 4x6
Day 3
Legs/Back
Deadlifts 6x3
Box squats 4x12
Weighted pull-ups 4x12
B-O rows 4x12
Rear delt raises 4x6
Day 4
Chest/Shoulders
Bench press 6x3
Standing military press 6x3
Skull crushers 4x12
External rotator work 4x6
I am definetely waiting for my partner though, because he is absolutely willing to train hard all year round except that he’s just had his leg cut up. He is as hardcore as I can be about training and we are always pushing each other hard in the gym. I had lazy training partners before and dumped them after a few weeks because they simply didn’t work at the same intensity level as I do.
I would lower some of those reps man. Sets of 12 on box squats and pulls from boxes are a little higher than I think would be best.
Good luck and get out there and compete. You will learn the most about how to tailor your training on the platform.
Yea, I am going to lower the 4x12’s down to 4x8. I’ve been through two of the workouts already and it’s a damned pain in the ass to complete. Light weights and high reps are not for me… it’s utterly boring.